Hello everyone. Wanted to publish my results from last week towards our FMS study we are doing at SG Human Performance. Members in the study, please add a comment below and add any information that you would like to share. I think it is very good that we all communicate how we are doing and to help each other trouble shoot to achieve our goals.

This past week I vowed to drink more water and to prepare better with snacks and food towards the end of the week. So far a success. The protein drinks that have greens + in them are a quick snack to help me be compliant during the day when I have so much going on. Have been much better about not eating out as much but would still like to improve on this. Going to go grocery shopping on Thursdays and Saturdays to make sure we have enough food so we don’t have to eat out as much.

My measurements have shown that I am on the right track. Now just have to keep sticking to the plan. 87% compliant this past week which is better and I am very much shooting for the 90% mark this week. 5 out of 7 days I did my corrective work.

Workouts have been going well. Really enjoying working out with class when I get a chance. You guys just tend to pull the best out of me! Taking a 1-2 days off from working out. Need to make sure that even on my days off I work on my corrective exercises. I know I can take 5 minutes and work on them every day.

GOALS THIS WEEK

On days off from working out, want to do corrective exercises for sure and be 100% compliant on my meals

Keep drinking more water!

90% compliant this week with nutrition and 100% compliant with correctives!

Now is the time of year that everyone has BIG goals in mind. And rightfully so, you should! A new year is among us and we make resolutions and goals. Many have the goal of obtaining and health and fitness goal(s) such as fat loss, improving strength or setting new heights within their sports or activities.

Many of these individuals set out to set a new standard of the way they train. They set a goal and a date to reach that goal (which is very important by the way), they get a plan of action (secondly important) and they have the passion to complete the goal.

Only one thing may be missing from you achieving that ever so important goal. How WELL do you move? Establishing a baseline for movement is very important and is becoming the new standard for training. You see, over time our bodies can and will develop imbalances by the way we live our lives. That could be due to working at a desk 8 hours per day, playing a particular sport or even from a previous injury.

The problem is that alot of people feel that you need to move more to achieve your health and fitness goals. But as a matter of fact, this may create more of a problem. Think of it this way. You buy a brand new BMW roadster the only problem is that you purchased the car from another person and the frame is out of alignment. What should you do first? Drive that car all out with the pedal to the metal? No, because you know that would do more harm than good. You take it to a licensed mechanic who can get the car back into proper alignment. THEN you can take it out and drive it the way you want to.

The same should be said for our bodies. Imbalances and asymmetries can prevent us from getting the workout that we want. Better movement, better workout, more productivity towards your fitness goal.

This is why all our clients get a Functional Movement Screen included in their free trial. This helps us to understand how to train them better. If you are interested in getting a FREE functional movement screen at no charge contact us here at sghumanperformance@gmail.com. To find out more about the Functional Movement Screen you can check out their website and you can also find information about it on our website.

In the following weeks we will be posting exercises and videos that helps us get a terrific workout and maintain or achieve all our movement quality.

Just wanted to take the time to clear up a few things about our services that we provide here at SG Human Performance. Besides the team/business training/workshops, RKC/HKC prep sessions and some semi private personal training sessions, the majority of our business is our kettlebell bootcamps. We have been told by many individuals who are interested in our services that the word “bootcamp” is a bit intimidating. I am here to clear up a few things about our bootcamp and give you our definition.

We do not strive to put our bootcamp members through pain and anguish until the point that they throw up

For one, pain is your body telling you that something is not going right. Either there is damage to an area or joint that needs to be addressed or more than likely that your technique is off. At SGHP we strive on proper technique. We take the time to perform a functional movement screen at orientation and throughout your membership to make sure we understand how your body moves and what we can do to get you to move better. You move better = no pain with movement = better workout = less prone to injury. If the exercise causes pain, then we modify the exercise for the individual.

We ask our members as Master RKC Geoff Neupert would say it “manage your fatigue”. You get tired to the point that your technique fades, then rest. We stress QUALITY over QUANTITY. Believe it or not, your body will get a better workout out of 5 terrific push ups over a period of time with rest in between then doing 30 continuous crappy push ups.

As for every proper strength and conditioning program there has to be a proper progression through the program. We determine what your level is and have you work at that level until you begin to understand how your body is supposed to move. Then we progress you and challenge you accordingly. We ask our members to find the exercise and progression that challenges them, but is not difficult. Again Quality of movement is our main goal. We work our program under the Russian Kettlebell Challenge. Where kettlebells and other methods of training are only tools to get the proper movement that we want, its the movement that is key.

For every exercise we have a progression and a regression for the member to perform based on how they feel during the workout.

We provide a free kettlebell orientation that is required by everyone who participates in our bootcamp to attend before beginning actual bootcamp workouts. I have provided a video of one of our bootcamps below

We do not yell and scream at you to get you to workout harder.

Who would want someone screaming in your ear? I sure don’t.

We motivate you through encouragement of our instructors and members. You will be amazed how a team atmosphere in the bootcamp will get you to outperform what you originally thought you could.

The only thing that may cause a tongue lashing is when a member continually performs improper technique. We state that the exercise begins when the weight is picked up until the end when the weight is set down. No sloppy technique is tolerated, especially when picking up and putting down the kettlebell. This is when individuals are more likely to hurt themselves.

We do not make you have your picture taken in your underwear.

We just don’t believe in it. If you want to take a picture of yourself at the beginning of your bootcamp and then at the end, be our guest. The last thing we want to do is promote a before and after picture. Also we are not big components of total weight lost.

What we do is offer to take your body measurements, then every 2 weeks we can remeasure you to keep track of your progress. We like to measure progress with inches lost, shirt/dress/pant sizes, and how you look and feel! That is the progress we want to see and like to brag about!

We do not make you sign a long-term commitment to our bootcamp

Curious about using kettlebells but not ready to make a long-term commitment? No problem! We provide kettlebell orientations and 2 weeks of unlimited classes at no charge. After those 2 weeks if you do not feel that kettlebell bootcamp is the best workout ever, then we will happy send you on your way, no questions asked.

We provide 3, 6, & 12 month contracts for you to commit to. The longer you commit, the cheaper the price.

Get you moving better by using the Functional Movement Screen, Proper training on corrective exercises and technique

Get you feeling better by improving your health, strength and fitness as well as improving your confidence

By doing the 2 listed above, we promise you will look better in many aspects! We help to reduce body fat by performing your stength and cardio all in one workout. Some exercises have been proven to burn up to 20 calories a minute! Don’t believe me then check out the study HERE!

Hello Everyone! I know it has been a little while since I have written anything and I do apologize. Here at Nebraska Kettlebell, we have been very busy getting orientations and classes started up. It has been a tremendous start! We owe it all to our members having trust in us to deliver the results that they desire.

For those of you who are currently going to a gym and working out, but not getting the results you desire, here is a little breakdown of the advantages of being a member of Nebraska Kettlebell over going to a “traditional” gym setting.

1) Equipment

Traditional Gym – Machines, benches, cardio equipment and dumbbells make up the majority of the equipment here. The only problem is why in the world would I have someone who is already seated all day long, get in their car and drive to the gym only to sit down and perform exercises on a machine or bench? As Americans we have become very uncoordinated due to this very fact (the sitting and the training seated). When we exercise we should be practicing MOVEMENT, then when the time arrives that we need to have the proper coordination to perform a movement (example: shoveling snow, picking up a heavy object, slipping on ice, playing sports) we do it so in a way that is functional not dysfuntional.

Nebraska Kettlebell – NO machines, no cardio equipment. Body weight exercises, kettlebells, ropes and TRX. All of this equipment works on proper coordination. Getting you moving correctly, so you do so when you need to. You will also notice that those aches and pains you thought you just had to deal with will improve as well because you are re-teaching your body proper movement. Remember our motto:

MOVE BETTER, FEEL BETTER, LOOK BETTER.

2) Instruction

Traditional Gym – NONE or you have to pay extra for a personal trainer

Nebraska Kettlebell – Our first priority is on technique and there will never ever be more than a 10 to 1 participant to instructor ratio. This allows us to make sure your technique is on target. Remember its not about the kettlebell, its about proper movement. All our equipment just helps us to reinforce the proper movement skills. Plus, when technique is at its best you greatly diminish your chances of suffering from an injury, as a matter of fact, you will become more injury prone in other activities. Our cost is way less per session than hiring a personal trainer.

3) Atmosphere

Traditional Gym – Little stuffy at times, have to wait for your favorite machine for someone who is going to sweat all over it, sometimes a little intimidating, crowded.

Nebraska Kettlebell – We have a 15 person maximum for classes, so no stuffiness or crowd. Everyone works together in a team like atmosphere. We find that this team like atmosphere brings out the best in our members. Everyone supports one another and this helps atmosphere allows our members to work harder than they ever expected. Much better than working out on your own.

4) Programming

Traditional Gym – You may do the same weights and reps each time you come in that they may have given you when you did your first complimentary training session or you just do what comes to mind when you walk in through the door

Nebraska Kettlebell – First, all members are required to perform a functional movement screen during their orientation, this allows us to develop an individualized warm up and cool down to allow you to workout at your best, and also allows us to understand how are members move and what skills we need to develop throughout their progression. All workouts are then developed with our members in hand. Everyone works at their own pace and will perform the exercises that allows them to succeed in the proper progression.

5) Time

Traditional Gym – You spend 30-60minutes performing strength training then try and find a spot on a cardio machine to get your 30-60 minutes of cardio. Who has the time for this? Also, how bored are you?

Nebraska Kettlebell – Our workouts are designed to be 40-50 minutes long that include a warm up and a cool down. We promise you that you will get the workout you want in half the time. Also the 45 minute workout has you paying close attention to your technique and you will get the most out of your body. With long cardio and/or strength sessions your mind can tend to wander and that is when technique fails.

6) Results

Traditional Gym – Are you getting the results that you want? If you are then terrific! Keep doing what you are doing. If you are not, then isn’t it time for a change?

Nebraska Kettlebell – The American Council on Exercise just published a study that shows that kettlebell exercises like the swing can produce your body to burn calories at a rate of up to 20 calories per minute! That is like trying to run a 6 minute mile pace on the treadmill. This type of training will get you the results that you want. Whether it is weight loss, sports performance, or pre and post rehabilitation you will get the results you desire!

IF you are interested in learning more about what we here at Nebraska Kettlebell have to offer. Sign up for a kettlebell orientation. With that orientation you get a functional movement screen and 2 weeks of bootcamp at no charge. At the end of the 2 weeks you will recieve a workbook that has the following (we call it your “Strategy for Success”):

outline of the functional movement screen

your functional movement screen and what it is telling us

corrective guidelines to work on any imbalances that may exist

exercise handouts of those corrective exercises

exercise handouts of the foundational kettlebell exercises for you to practice at home

What do you have to lose? Give us a shot and if you decide that Nebraska Kettlebell does not provide you an exhilarating workout and will put you on the right track to your goals then you are not out any money and you also leave with an understanding of how your body moves and a plan to get you moving better.

This is the time of year when everyone should make some type of New Years Resolution. It is good to see that people want to make a change in their lives one way or another.

Nikki and I took that same commitment almost a year ago in 2009. We made the promise to workout on a regular basis and improve our diets. We got our support system in place to keep each other accountable for our fitness and diet regimen.

12 weeks later I went from 205 lbs to 186. My health improved as well as my energy and confidence. Compliments on our figure came from friends and family. My staff photo at work looked nothing like me. So how were we able to be so successful? I will show you what worked for us.

We made the commitment where we had no choice but to succeed.

We made a financial commitment towards our bootcamp. We signed up for 4 months. Many think that you probably don’t have the money for it, but more than likely you do. We had to make some changes here and there, but with the money paid out we had no choice but to show up to workout since we had already paid the money

come to think of it, if you don’t want to make a financial commitment, then how much worth is it to you in the first place?

We were so happy with the results we received, we kept paying to attend bootcamp to maintain the shape we were in

We benefited by working within a system

First of all, we joined a bootcamp. This allowed us to get a workout in but not have to pay for personal training. Yes it was more than just a regular gym membership, but it was less than hiring a personal trainer.

Not only did we join a bootcamp, but we were fortunate enough to be worked out by a Russian Kettlebell Certified Instructor. What is the difference between an RKC and other personal trainers and bootcamp coaches? The RKC understands movement. Technique is a must in the RKC. What does this mean? Better results, less chance for injury. In the RKC, the kettlebell is only a tool they use for facilitating proper movement during the workout

Second of all, we got on a proven diet plan. We chose the Precision Nutrition system by Dr. John Berardi. Basically his plan was easy to follow and we kept each other accountable to making sure we kept track of our calories on a daily food planner. (I suggest www.dailyplate.com or www.livestrong.com) The planner can be a pain at first but if you take 5 minutes per day to put the food in it really helps you to figure out what works best for you.

We put a support system in place

We were fortunate enough to have each other to keep us accountable to our resolution. There were times where one of us wanted to go get a pizza or sleep in instead of working out, but the great news is that the other person usually did not feel that way. That was a great way to keep both of us committed.

Also, another bonus of being in a bootcamp is you have a group of people after the same goals as you. The support system is there and in place. We got to the point that we looked forward to seeing everyone in class (kind of a fitness happy hour sort of speaking) and we got grilled by people on facebook if we missed a class.

There you have it. Make a commitment, get a system in place, and have a support staff. If you get all three of these things in place you have improved your chances to be successful.

Here at Nebraska Kettlebell you can try out our bootcamp for a low cost of $25 dollars. This cost includes a kettlebell orientation, a functional movement screen, and 2 weeks of bootcamp.

Also Nikki and I have decided to jump start people’s New Years Resolutions by having our NEW YEARS SPECIAL. If you sign up and make the commitment you will get the month of January for FREE, and the next three months for only $99. Sign up for an orientation at our sign up page. This special not only includes a functional movement screen and 3 workouts per week, but it includes a workbook to help get your nutrition on track and workouts and exercises you can perform at home to help keep you in balance and succeed.

Now, to qualify for this reward, you have to participate in
the Lean Eating program. But that’s a no brainer. You
should want to do that ANYWAY if you’re interested in body
transformation because there is nothing else like it.

You get 6 months of world class coaching, the type of
coaching you can’t find, well, anywhere. And, during these
6 months, if you achieve the best body transformation,
you’ll win 10K.